Leg raises to focus on the lower abdomen! Explanation of how to do it correctly & key points.

Here’s how to do leg raises properly!

From here, personal trainer Mr. Oshima will show you how to do ” leg raises ” properly. First, watch the video to get the big picture. Next, he explains two important points and tips to keep in mind to maximize the effects of the training.

(1) Lie on your back, place your hands under your hips, extend your legs, and bend your knees gently. If the knees are extended, you will tend to raise them with the force of your legs, which will reduce the load on the abdominal muscles by half. The key is to raise your face as if you are looking into the belly button. This makes it easier to be aware of the area to be trained, and it also makes the muscles contract more strongly, which increases the effectiveness of the exercise.

(2) Raise your legs while maintaining the posture. The angle of elevation should be no more than 90 degrees, but be careful not to elevate the legs beyond this angle, as the load is easily released from the abdominal muscles. In addition, exhaling causes the abdominal muscles to contract, so exhaling at the same time as lifting the legs will greatly increase the effectiveness of the exercise. The goal is three sets of 10 to 15 repetitions. (If this is too difficult, bend the legs to lessen the load, or just go as far as you can go.